Power Training Progression Methods

Maximal load that can be lifted in one repetition (1RM) will be assessed in both leg press and chest press exercises. The loads on the testing equipment will be increased across 5 to 7 testing repetitions. The persons 1RM will be the highest load the person can move through the range of motion of the exercise. There are no minimum or maximum scores for this test. The higher the 1RM the stronger the person is. The unit of measurement is kilograms.

This test measures the power a person can produce at maximal speed using loads of 20%, 40%, 60%, 80%, and 90% of 1RM for the chest press and leg press. Power shows how fast a person can do work. Unit of measure is Watts.

The ten-meter walk test will be used to assess gait velocity. The participants will be asked to walk at usual walking speed and as quickly as possible in a straight line on a 10-m course marked at 0, 2, 8 and 10 m. On verbal command, participants will start on the 0-m mark and stop when the 10-m mark is crossed. The total time to ambulate from the 2-m mark to the 8-m mark (6 m total) will be timed to the hundredth of a second. Two trials will be performed at each speed, and the average will be documented in meters per second. One-minute recoveries will be provided between trials.

The five-time sit-to-stand test will be used to assess functional lower body strength. The participant will sit with arms folded across the chest and the back against the chair. On a verbal command, the participant will stand up and sit down five times as quickly as possible. Timing begins at the word go and ends when the buttocks touch the chair after the fifth repetition. One practice and two testing trials will be performed. Time will be measured in seconds.

For the Seated Medicine Ball Throw, subjects will sit in an armless chair with the back against the chair back, while holding the 6-pound medicine ball against the chest.

Subjects will then throw the ball at a perceived 45° angle as far as possible. Subjects must complete at least three practice trials; however, subjects will be allowed more trials until comfortable with the testing procedure. Upon starting the official trial, subjects will complete three separate attempts at each varying medicine ball, to nine trials in total.

Each of the three trials within a given medicine ball test will be separated by a 1-minute rest. Distance will be measured in centimeters

Upon verbal cue, the subject stands up, walks around a cone placed three meters from the front edge of the chair and then returns to a seated position as quickly as possible. Time is measured in seconds.